Warrior’s Path CrossFit – CrossFit
Jump Rope Footwork Drills
Jump Rope Footwork Drills
3 Rounds EOMOM
20 side straddle
(feet together then jump to feet under shoulders)
20 forward straddle
(feet together, right foot forward, feet together, left foot forward)
20 skiier (feet together, jump side to side)
20 single foot jumps
(2 reps per foot)
Gymnastics-Hollow Body (Supine on the floor)
Perform Tabata (8 Rounds of 20 seconds on/10 seconds rest)
*No space between lumbar spine & floor
*Scapulae elevated off the ground
*Hips extended with posterior pelvic tilt
*Knees & elbows are locked
*Arms by ears with active sholders
*Ankles in plantar flexion with pointed toes
Gymnastics-Arch Body (Prone on the floor)
Perform Tabata (8 Rounds of 20 seconds on/10 seconds rest)
*Chest & knees are lifted off the floor
*Knees & elbows are locked
*Arms by ears with active shoulders
*Ankles in plantar flexion with pointed toes
Metcon (4 Rounds for reps)
Perform @ 0:00, 2:30, 5:00, 7:30
40 Double Unders
15 Weighted Sit-ups
Max Wall Climbs in time remaining